Changing the diet is hard. Some of us get into a routine of choosing the same foods at the grocery store, ordering “the regular,” and making our go-to meals. Most of the time, this is not a bad thing. It creates less stress and less food waste.
However, sometimes we wish to change our dietary preferences. This may be to cope with health conditions, aim for weight loss, or prevent illness. If you have ever tried to change your eating patterns, you know it can be challenging.
But what if you could make changes to reframe how you eat, not what you eat, to find success?
Simply put, the American way of eating is not always conducive to achieving health goals. Cultural norms like skipping meals, snacking, and mindless eating make it challenging to fuel up properly. So, here are a few ways to reframe how you eat to help you meet your nutrition goals.
First, breakfast like a champion. Since childhood, you have likely heard that breakfast is the most important meal of the day. Although it may not be more significant than other meals, a high protein breakfast can help you achieve your goals by balancing blood sugar and fueling your day.
When we fuel the tank before the race, we aren’t running on fumes the entire day. However, undereating at the beginning of the day can cause overindulgence in the evening. Contrarily, having your largest meal of the day at breakfast instead of dinner can improve metabolism, digestion, and sleep. Overall, eating breakfast regularly can reduce extreme evening hunger, sugar cravings, and late-night grazing.
Next, don’t skimp on meals. Instead, aim to have complete, fulfilling meals that can provide sustainable energy. Balanced meals with fiber, protein, and unsaturated fats are shown to be satiating, and eating enough at mealtimes can reduce unplanned snacking. Often times snacking adds unaccounted calories and includes processed, convenience foods.
Finally, be fully present as you eat. Mindful eating can help you to enjoy your food and prevent overeating. By engaging all your senses as you eat, you slow down and improve digestion. You are also more conscious of hunger cues and can better distinguish between physical and emotional hunger.
The human brain is incapable of multitasking, so eliminating screen time during meals is essential. This allows us to tune into the body’s hunger and fullness cues and to create a healthier relationship with food.
Improving your eating style, like adding more vegetables, reducing processed foods, or drinking more water, is challenging. Plus, trying to make changes overnight can feel impossible. So, consider creating better mealtime habits first because how you eat can make it easier to adjust what you eat.
Karissa Winkel is the family and community wellness agent with K-State Research and Extension – Cottonwood District. Contact her at 620-793-1910 or krwinkel@ksu.edu.
